Friday 4.29.16 WOD NOTES

Max Effort Lower

Mobility: 5min

Athletes choice

Dynamic Warm Up: 5min

Strength: 15min

2″ Deficit Deadlift (2RM)
**Conventional stance and grip, on 2″ elevated surface
Performed standing on a 2″ plate, elevating the Athlete 2″ higher off the floor.
Deadlifting from a deficit is somewhat controversial but extremely beneficial. Similar to accommodating resistance adding volume to the top end of the lift, deficit deadlift require the Athlete to be be more explosive off the ground through a wider range of motion, increasing a CrossFitters explosiveness in all other movements. This requires the Athletes to have additional back and pelvis awareness when setting up. As long as the Athlete is able to maintain good midline positioning the deficit deadlift can be very beneficial in increasing how much weight one can pul conventionally. Athletes can expect a 20% decrease when compared to the conventional deadlift.

WOD: 22min

“Exit Wounds¬†“
40 Cal Assault Bike
30 Box Jumps (24,20)
20 T2B
10 Squat Cleans (185,135,155,115)
20 T2B
30 Box Jumps
40 Cal Assault Bike
Stagger where Athletes start so that there are enough bikes. As bikes become available Athletes can stop where they are at and start their 40 cal assault bike. If they have to wait have them decrease their weight time.
Sq Cl, should be heavy and most likely performed as singles. Athletes can PC, but must pass through the squat.

Cool Down Stretch: 2-3min

$ Out

2 Rounds
50 Barbell Side Bends (L+R=2)
30 Barbell Back Ext.